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What is Yoga?
The word “Yoga” is derived from the Sanskrit root “Yuj” which means “to connect or join”. It involves a set of practices that aim at bringing physical, psycho-social, and spiritual wellbeing. It includes the practice of social and individual codes of conduct (“Yama” and “Niyama”), physical postures (Asana), breath regulation techniques (Pranayama), and meditation practices (“Pratyahara”, “Dharana”, “Dhyana”, and “Samadhi”).
What is the minimum age for the child to start yoga? How does yoga differ for different age groups?
There is no general consensus for when a child can start the practice of yoga. However, yoga experts agree that children of age 5 years and above could start the practice of yoga. The younger age group between 5 and 10 years are usually taught the yoga practices in the form of play/games/songs to engage them effectively in the practice. The practices taught should be dynamic with more repetitions. Consequently, the focus of our Beginner level course is limited to physical development, increasing attention span, sitting tolerance, and bonding among peers.
On the other hand, our intermediate level course goes beyond. Now kids have grown up and are capable of understanding the different practices of yoga including meditation. The yoga module could include advanced yoga postures and dynamic practices which can effectively help in their physical development, maintaining hormonal balance, and emotional wellbeing. Age-specific yoga modules which we follow are very similar to NIMHANS, Bengaluru.
What are the precautions to be taken before attending a Yoga class?
Yoga practice by children should always be under the supervision of a trained yoga expert. Further, presence of parent is recommended for the children of age 5–10 years.
- Yoga should be practiced on an empty stomach. A minimum of 2 hours gap after breakfast and 3 hours gap after a full meal is recommended before the practice of yoga.
- Keep sharp objects and heavy furniture away from the site of yoga practice
- Use a proper yoga mat to prevent falls.
- Yoga teachers must instruct the children to not exert beyond their capacity.
Can children with special needs practice yoga?
Definitely, yes. The current research evidence shows that yoga improves their clinical symptoms, behavioral complaints, sleep quality, and social bonding. However, they will need close assistance and longer periods of training to learn and benefit from the practice of yoga. In most cases, they may require tailor-made yoga modules specifically addressing their needs.
What kind of yoga practices are useful for children?
Depending on the age, different yoga practices ranging from yogic games (krida yoga), physical postures (asanas), and breathing techniques (pranayama) to meditations can be taught. Usual recommendation is that children from 5 to 10 years of age should focus more on asanas, mantra chanting, and yogic games with small components of pranayama. As the age advances, asanas can be maintained for longer time (15–30 seconds) and more of fast- and slow-breathing techniques and meditations can be added. Surya Namaskara or “Sun salutations” (6–12 rounds) is one practice which should be taught to all children from 5 years and above along with Nadishuddhi pranayama (3 minutes) and chanting of mantras or humming sound (Bhramari) for 3 minutes
Are the Yoga practices taught in this course safe?
The current evidence suggests no untoward effects of yoga taught to the children. The yoga practices in our two courses have been adapted from research studies done by the Department of Integrative Medicine, NIMHANS, which have not reported any adverse effects.
What are the precautions to be taken before attending a Yoga class?
Yoga practice by children should always be under the supervision of a trained yoga expert. Further, presence of parent is recommended for the children of age 5–10 years.
- Yoga should be practiced on an empty stomach. A minimum of 2 hours gap after breakfast and 3 hours gap after a full meal is recommended before the practice of yoga.
- Keep sharp objects and heavy furniture away from the site of yoga practice
- Use a proper yoga mat to prevent falls.
- Yoga teachers must instruct the children to not exert beyond their capacity.
My child is already active in sports, how else will practice of yoga benefit my child?
- Yoga improves the activity of the parasympathetic nervous system which is responsible for better relaxation.
- Yoga postures improve body awareness and it also involves controlled breathing techniques that aim at promoting mental well-being.
- Yoga has a lesser risk of injuries than sports.
- In addition, yoga may improve their cardiorespiratory strength which in turn improves their performance in athletics and other sports.
In my experience Yoga seems to be a slow-paced practice with a lot of mindfulness aspects. On the other hand, my child is active. I do not think he will sit still and he may not find yoga to be interesting. How can this be handled?
In the beginning, it may seem difficult to get your kid to practice yoga. However, there are several ways by which the sessions could be made interesting. Different approaches could be used such as animations/ songs/dance/games/role play to teach yoga postures to the children and to keep them engaged throughout the session. The yoga practices taught should be very dynamic and should follow a certain rhythm. Positive reinforcement and rewards could also be used to encourage the children to improve their performance.
Are there any specific contraindications for children when practicing yoga?
- Indian Academy of Pediatrics (IAP) recommends that children with epilepsy should not practice fast breathing techniques (Kapalabhati/Bhastrika Pranayama)
- Yoga should not be performed when the child is sick, such as with a cold, flu, headache, or vomiting.
- Children with any problems with the back should avoid certain yoga practices such as “bow” pose, acute forward bends (Padahasthasana and Pashimottanasana) and advanced backbends (Chakrasana).
- Children with heart diseases should avoid inverted poses such as sarvangasana or sirsasana.
Is yoga a religious practice? Will it interfere with my family’s religious beliefs?
No, it is not a religious practice. Yoga is an ancient practice which is now being studied with scientific rigor. None of the yogic practices focus on religion in particular (adopting namaskara mudra and chanting “OM” is optional and can be replaced by sitting with palms facing upwards and simple humming chants, respectively). Hence, it will not interfere with your child’s or your family’s religious beliefs. Depending on the age, different yoga practices ranging from yogic games (krida yoga), physical postures (asanas), and breathing techniques (pranayama) to meditations can be taught. Usual recommendation is that children from 5 to 10 years of age should focus more on asanas, mantra chanting, and yogic games with small components of pranayama. As the age advances, asanas can be maintained for longer time (15–30 seconds) and more of fast- and slow-breathing techniques and meditations can be added. Surya Namaskara or “Sun salutations” (6–12 rounds) is one practice which should be taught to all children from 5 years and above along with Nadishuddhi pranayama (3 minutes) and chanting of mantras or humming sound (Bhramari) for 3 minutes.
